At the time, Dr. Ly weighed 94 kg and had a fasting blood sugar level exceeding 100 mg/dL, a dangerous level compared to the normal range below 80 mg/dL.
On his nutrition website "My Nutrition - Cofit," Dr. Ly, from Taiwan, shared that during his student years, he indulged in late-night fried chicken and snacks, much like many young people. During 24-hour shifts, he relied on milk tea and junk food to combat sleepiness. This lifestyle led to a dramatic increase in his blood sugar and weight, to the point where "his neck disappeared."
Stung by the patient's blunt comment, Dr. Ly embarked on a series of extreme diets. "Three days of only green tea left my stomach burning. Eating a single apple per meal left me ravenous. I felt like a yo-yo," he recalled.
His weight fluctuated, he lost muscle mass, and his morale plummeted. According to the American Heart Association, 80% of people who lose weight through extreme methods regain it within 12 months.
The turning point came when Dr. Ly realized a fundamental truth: "Consume plenty of nutritious food and reduce excessive exercise." A study in the New England Journal of Medicine showed that maintaining sufficient protein intake during weight loss helps preserve muscle mass and boost metabolism.
Dr. Ly adopted two simple principles. First, he consumed a daily protein intake equivalent to 4 palmfuls. This included not just plain chicken breast, but also a variety of fish, beef, pork, liver, and blood. He incorporated healthy fats from olive oil, stir-fried with onions, tomatoes, and seasonal vegetables. Sugary drinks, a major culprit in obesity according to the WHO (World Health Organization), were completely eliminated.
Instead of strenuous workouts, he switched to light cardio for 30-40 minutes on a treadmill or elliptical, often while watching movies, 3-4 times a week. According to the American College of Sports Medicine, moderate intensity is more effective than extreme exercise for sustainable weight loss.
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Dr. Ly Duong Viet. Photo: Cofit |
Dr. Ly Duong Viet. Photo: Cofit
Two years later, Dr. Ly had lost 25 kg, reaching 69 kg. Over a decade later, he has not regained the weight. His daily diet now consists of a protein-rich breakfast instead of empty-calorie bread, a lunch with increased fiber from seaweed salad and corn, and starches like sweet potatoes and rice for dinner.
Now, even with occasional indulgent meals with friends, he no longer worries or feels like a "complete failure" just for consuming snacks. Research from the University of Minnesota indicates that stress surrounding eating is a primary reason people abandon weight loss plans.
"Now I can enjoy meals with friends without fear," Dr. Ly said, adding that health is not a battle but a journey.
Hoang Dung (from China Times)
